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PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS 8/6 Cal Row 10 Air Squats→ Med Ball Front Squats→ Med Ba;; Thrusters 10 Lunges 10Good Mornings 6 Dive Bomb Push-upsStrengthMetcon (Time)FOR QUALITY 100 Banded Glute Bridges* 80 Front Rack Reverse Lunge (95/65) -12:00 Time Cap- *Work can be completed in any order and broken...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 2:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 1:00 Bike Hard 1:00 Bike Slow STATION 2 1:00 Push-ups 1:00 Plank STATION 3 1:00 DB Bent Over Row 1:00 Wall Sit STATION 4 1:00 Bike Hard 1:00 Bike Slow...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 10 Plate Deadlift → Plate Hang to Overhead 5/5 Split Squats → 10 Reverse Lunges 10 Plate Sit Ups (keep plate in front of chest)WorkoutMetcon (AMRAP - Reps)AMRAP x 14 MINUTES 6-12-18-24...

PSKC CrossFit - NCBURNView Public WhiteboardWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 800m Run Rest Remainder STATION 2 AMRAP 20 Double Unders 10 DB Push Press STATION 3 800m Run Rest Remainder STATION 4 AMRAP 20 Mountain Climbers 10 DB Deadlift...

PSKC CrossFit - NC60View Public WhiteboardWarm-upWarm-up (No Measure)Mini Triathlon Warm-Up just to get everyone moving and the heart rate up! 2:00 Run 2:00 Bike 2:00 Row Then move into Teaching Warm-up!WorkoutMetcon (5 Rounds for reps)"TABATA" 8 SETS EACH, :20 ON / :10 OFF TABATA 1 - Plate Ground to Overhead (45/35)|(25/15) TABATA...

PSKC CrossFit - NC45View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 8 MINUTES MIN 1 - DB Deadlift → DB Hang Clean→ DB Front Squat → DB Strict Press MIN 2 - :40 Single Unders→ Penguin Jumps→ High Jump Singles→ Double UndersSkillMetcon (AMRAP - Reps)EMOM x 8 MINUTES MIN 1...

PSKC CrossFit - NC COMPETEView Public WhiteboardA. CONDITIONINGWarm-up (No Measure)No Additional Conditioning. Hit Full GPP with 75% effort.B. 60:00 GPPWarm-upWarm-up (No Measure)Mini Triathlon Warm-Up just to get everyone moving and the heart rate up! 2:00 Run 2:00 Bike 2:00 Row Then move into Teaching Warm-up!WorkoutMetcon (5 Rounds for reps)"TABATA" 8...

PSKC CrossFit - NC30View Public WhiteboardWarm-upWarm-up (No Measure)EMOM x 8 MINUTES 1 - :30 Moderate Row → Row at workout pace 2 - :30 Up-Down w/step over the erg → Burpee over Erg 3 - :30 Moderate Bike → Bike at workout pace 4 - :30 Sit-UpWorkoutMetcon (No Measure)EMOM...

PSKC CrossFit - CrossFitView Public WhiteboardCrossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and...

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